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Fri12/31/16swingseries

31
Dec

Fri12/31/16swingseries

CrossFit BattleCry – Kettlebell Club

Warm-up

10 min TLC (No Measure)

Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.

10s Warm up (No Measure)

REPEAT 4X

10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Metcon

Death by Swings (AMRAP – Reps)

EMOM

Death by SWINGS

Starting minute 1 with 2 swings, add 2 more swings every minute on the minute until you can complete all required reps within that minute.

Cool Down

Take the remiander of the time to focus on cooling down.

400m walk

2 min spinal twist each side

5 minute wall decompression

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